For the Beginner Runner: A Short List of Links →
These links are pulled from everywhere: LiveJournal, Active.com, RunnersWorld and beyond. I found them useful when I was beginning running, and I hope other beginners will, too. This is not a full, comprehensive list of “everything about running ever,” but I hope to shed some light on good places to look for information for beginners. If you have any suggestions or additions, please feel free to message me. :)
Good Places for Beginning Runner Q&A
Forum for Beginning Runners (RW)
Runners Community on LiveJournal
General Advice
“Newbie” Advice (by supermanz)
Breathing Tips for New Runners
Basic Gear for Beginning Runners
27 Ways to Run Better Every Day
Running Basics Explained
Stride Rate and Length, Explained
How to Find Good Form (Midfoot striking)
Training Plans
“The Healthy Runners Marathon Training Plan” by LiveStrong
Injury Prevention
How Injury Happens/How to Avoid It
Barefoot Running
General Discussion on Barefoot Running - What and Why?
Article on Barefoot Running (Science Daily)
Fun/Useful Stuff
Lots of great information here!
-nicole
How To MAKE That Extra 30 (don’t try to find it… you never will).
- Wake up 10-15 minutes earlier.
- Log off Facebook, Tumblr, Twitter & Gmail - we spend about 2-3 hours a day on social media. Some more than others. :)
- Multi-task: girls night can BE a workout or a class, take a walk/jog to the store instead of driving, workout while catching up on your favorite shows etc. (my favorite show to sweat to: Law & Order SVU re-runs).
- Stop talking yourself OUT of it. There’s plenty of tomorrows, plenty of laters, and plenty of ‘when I get through _____’. There will always be something to do, something that needs your attention, and something you can use as an excuse: remind yourself that exercise GIVES you energy & put yourself first.
- Divide it into 3 ten minute mini-workouts. Ideal, no. But they DO work and ARE better than nothing (studies show that people who start this way become addicted very quickly - keeping it short may be the trick you need).
- Prepare AHEAD of time. If you have to head home from work, pack up your stuff, get dressed and eat something before you head to the gym, chances are you’ll never make it (that’s 15-20 minutes PLUS travel time right there). Bring your gym stuff with you, have ready to go snacks in your bag and make life simpler.
- Exercise first thing in the morning, BUT GO TO BED EARLIER. Many morning exercisers forget the latter part, and fall off the wagon quickly. Start with just 10-15 minutes each morning, even if it’s just a walk.
“There are 1440 mins in the day, can’t you spare 30 of them for exercise?”
(Source: mybeginnersmind)
Muscle & Fitness HERS just put out a food pyramid of their own for those looking to lose fat and build muscle. I like it! Check it out….
FAST-DIGESTING CARBS (1 serving)
Fast-digesting carbs (also known as sugar) are generally a no-no, but they play a role in our post-workout diets. Eating them has an immediate effect on insulin levels, and high insulin levels force protein into muscle cells, helping promote recovery and growth.
WHOLE GRAINS (2-3 servings)
Whole-grain carbs not only keep you regular (and aid intestinal health) but also keep blood sugar steady, which, in turn, limits the amount of insulin the body needs.
SUPPLEMENTS (1-4 servings)
Whether it’s your postworkout whey-and-creatine shake, your morning multivitamin, your bedtime casein shake or your daily fish-oil pills, supplements are important for keeping you healthy as well as fit and lean.
FRUITS (1-2 servings)
Full of antioxidants but also carbs (namely fructose), fruit is appropriate primarily first thing in the morning and before workouts.
HEALTHY FATS (4-5 servings)
The beneficial effects of eating healthy fats can’t be overstated. We won’t go into great detail, but here’s a short list: increased muscle growth and strength, reduced muscle breakdown, increased fat loss and reduced risk of cardiovascular disease.
VEGETABLES (5-7 servings)
Veggies provide fiber to maintain the health of your gastrointestinal and cardiovascular systems, and ample vitamins, minerals and other micronutrients to take care of the rest of your body. Some vegetables such as corn and potatoes are loaded with carbs, so go easy on those.
PROTEIN (5-7, 4-6-ounce servings)
Groundbreaking research published in the Journal of the American College of Nutrition in 2000 found that active individuals like HERS readers should ingest 0.7-0.8 gram of protein per pound of bodyweight per day. We recommend getting about 1 gram per pound in 5-7 servings.
